Top 10 Foods Highest in Copper

Copper is an essential trace mineral required for a variety of functions throughout the body. It's needed for energy production, iron transport, nervous system function, cholesterol metabolism, bone and connective tissue production, and immune system function. (1) It's also necessary for the formation of some types of superoxide dismutase (SOD), an enzyme that’s crucial for protecting cells from damage caused by the use of oxygen for energy. (2)

A copper deficiency can lead to anemia, an increased risk of infections, weak bones, joint pain, and neurological issues. (3) Copper deficiency is uncommon, and is usually caused by genetic disorders, digestive system problems that impair absorption, or consumption of excessive amounts of zinc. However, there are also cases in which the cause of copper deficiency is not determined. (4)

High copper foods include seafood, mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, salmon, dark chocolate, and avocados. The current daily value (DV) for copper is 0.9mg. (5)

Below is a list of high copper foods, for more, see the extended list of copper rich foods, high copper vegetables, and high copper fruits.

• 1. Oysters

  Copper per 6 Oysters	Copper per 100g	Copper per 200 Calories
  3.8mg (419% DV)	4.4mg (493% DV)	11.2mg (1249% DV)

  Nutrition Facts for Cooked Eastern Oysters (Wild). (Source)

  More Shellfish High in Copper

  • 176% DV in 1 leg of Alaskan King crab
  • 146% DV in 3oz of lobster
  • 145% DV in 20 small clams

  See all fish high in copper.

• 2. Shiitake Mushrooms

  Copper per Cup Cooked	Copper per 100g	Copper per 200 Calories
  1.3mg (144% DV)	0.9mg (100% DV)	3.2mg (356% DV)

  Nutrition Facts for Cooked Shiitake Mushrooms. (Source)

  More Mushrooms High in Copper

  • 87% DV in 1 cup of white button mushrooms
  • 52% DV in 1 cup of portobellos
  • 48% DV in 1 cup of cremini mushrooms

  See the list of high copper vegetables.

• 3. Firm Tofu

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  1mg (106% DV)	0.4mg (42% DV)	0.5mg (58% DV)

  Nutrition Facts for Firm Tofu. (Source)

  More Soy Foods High in Copper

  • 78% DV in 1 cup of boiled soybeans
  • 53% DV in 1 cup of medium firm tofu
  • 44% DV in a 16oz glass of soy milk

  See all beans and legumes high in copper.

• 4. Sweet Potatoes

  Copper per Cup Mashed	Copper per 100g	Copper per 200 Calories
  0.7mg (79% DV)	0.3mg (31% DV)	0.6mg (61% DV)

  Nutrition Facts for Mashed Sweet Potatoes. (Source)

  More Vegetables High in Copper

  • 40% DV in 1 cup of cooked turnip greens
  • 37% DV in a baked potato
  • 35% DV in 1 cup of cooked spinach

  See the list of high copper vegetables.

• 5. Sesame Seeds

  Copper per Oz	Copper per 100g	Copper per 200 Calories
  0.7mg (78% DV)	2.5mg (274% DV)	0.9mg (97% DV)

  Nutrition Facts for Toasted Sesame Seeds. (Source)

  More Seeds High in Copper

  • 58% DV per oz of sunflower seeds
  • 50% DV per oz of hemp seeds
  • 42% DV per oz of dried pumpkin and squash seeds

  See all nuts and seeds high in copper.

• 6. Cashews (Dry Roasted)

  Copper per 1 Oz Handful	Copper per 100g	Copper per 200 Calories
  0.6mg (70% DV)	2.2mg (247% DV)	0.8mg (86% DV)

  Nutrition Facts for Dry Roasted Cashews. (Source)

  More Nuts High in Copper

  • 55% DV per oz of Brazil nuts
  • 50% DV per oz of walnuts
  • 41% DV per oz of pistachios

  See all nuts and seeds high in copper.

• 7. Chickpeas (Garbanzo Beans)

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  0.6mg (64% DV)	0.4mg (39% DV)	0.4mg (48% DV)

  Nutrition Facts for Cooked Chickpeas (Garbanzo Beans). (Source)

  More Beans High in Copper

  • 61% DV per cup of navy beans
  • 55% DV per cup of lentils
  • 52% DV per cup of kidney beans

  See all beans and legumes high in copper.

• 8. Salmon

  Copper per 6oz Fillet	Copper per 100g	Copper per 200 Calories
  0.5mg (61% DV)	0.3mg (36% DV)	0.4mg (39% DV)

  Nutrition Facts for Cooked Wild Atlantic Salmon. (Source)

  More Fish High in Copper

  • 31% DV per cup of sardines
  • 24% DV in 3oz of shrimp
  • 21% DV in a 6oz tuna steak

  See all fish high in copper.

• 9. Dark Chocolate (70-85% Cocoa)

  Copper per 1oz Square	Copper per 100g	Copper per 200 Calories
  0.5mg (56% DV)	1.8mg (196% DV)	0.6mg (66% DV)

  Nutrition Facts for Dark Chocolate (70-85% Cocoa). (Source)
• 10. Avocados

  Copper per Avocado	Copper per 100g	Copper per 200 Calories
  0.4mg (42% DV)	0.2mg (21% DV)	0.2mg (26% DV)

  Nutrition Facts for Avocados. (Source)

  More Fruits High in Copper

  • 42% DV in 1 cup of guava
  • 26% DV in 1 cup of kiwifruit
  • 20% DV in 1 cup of chopped pineapple

  See the list of high copper fruits.

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More Copper Rich Foods

Food	Serving	Copper
1. Beef Liver	per 3oz slice	1313% DV (11.8mg)
2. Tempeh	per cup	103% DV (0.9mg)
3. Coconut Milk	per cup	56% DV (0.5mg)
4. Durian	per cup chopped	56% DV (0.5mg)
5. Mamey Sapote	1 cup chopped	41% DV (0.4mg)
6. Kamut (Khorasan - Wheat)	per cup	40% DV (0.4mg)
7. Quinoa	per cup	39% DV (0.4mg)
8. Buckwheat	per cup	27% DV (0.2mg)
9. Radicchio	per cup	15% DV (0.1mg)
10. Medjool Dates	per date	10% DV (0.1mg)
11. Kale	per cup fresh	1% DV (0mg)

Copper Requirements By Age and Gender

The recommended daily allowance (RDA) for copper ranges from 330mcg (0.33mg) to 1000mcg (1mg) per day, depending on a person's age and gender. The daily value for copper is 0.9mg (900mcg) per day. The daily value is a general guideline that will prevent deficiency in most people and is listed on food labels, while the RDA is specific for particular groups of people. (5)
Note: 1mg = 1000mcg (micrograms)

Life Stage	RDA
Infants*
0-6 months old	200mcg (micrograms)
7-12 months old	220mcg (micrograms)
Children
1-3 years old	340mcg
4-8 years old	440mcg
Males
9-13 years old	700mcg
14-18 years old	890mcg
19-50 years old	900mcg
50+ years old	900mcg
Females
9-13 years old	700mcg
14-18 years old	890mcg
19-50 years old	900mcg
50+ years old	900mcg
Pregnancy
14-18 years old	1000mcg
18+ years old	1000mcg
Lactation
14-18 years old	985mcg
18+ years old	1000mcg

*The amounts for children less than 6 months old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Copper.

From the Nutrient Ranking Tool

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• Foods High in Copper
• Foods Low in Copper
• Vegetables High in Copper
• Fruits High in Copper
• Vegetarian Foods High in Copper
• Nuts High in Copper
• Grains High in Copper
• Beans High in Copper
• Dairy High in Copper
• Breakfast Cereals High in Copper
• Fast Foods High in Copper

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Vegetables High in Copper
• Fruits High in Copper
• High Iron Foods
• High Zinc Foods
• High Selenium Foods
• High Calcium Foods

Data Sources and References

1. Kumar P, Hamza N, Madhok B, De Alwis N, Sharma M, Miras AD, Mahawar KK. Copper Deficiency: Causes, Manifestations, and Treatment Obes Surg. 2016 Jun;26(6):1335-42. doi: 10.1007/s11695-016-2162-8. 27034062
2. Zilli AMH, Zilli EM. Superoxide Dismutase Administration: A Review of Proposed Human Uses Protein Pept Lett. 2021;28(7):725-734. doi: 10.2174/0929866528666210127152359. 33504293
3. Cathcart SJ, Sofronescu AG. Copper deficiency, a new triad: anemia, leucopenia, and myeloneuropathy Clin Biochem. 2017 Aug;50(12):733-736. doi: 10.1016/j.clinbiochem.2017.03.005. Epub 2017 Mar 10. 28288851
4. Gupta N, Carmichael MF. Copper Deficiency: An Overlooked Diagnosis Cureus. 2023 Aug 21;15(8):e43856. doi: 10.7759/cureus.43856. eCollection 2023 Aug. 37736439
5. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels